Categories: Skin Care

9 Nutrients To Support the Skin You’re In

The quality of your skin tone and the appearance of wrinkles is related to a loss of three vital skin structures: collagen, elastin and hyaluronic acid. To minimize wrinkling you can eat and drink to support these internal skin structures.


Of course. Your skin cells are some of the first to tell you when you are not getting enough water. Keep them plump and glowing with at least 8 cups a day. Find a great water bottle that’s handy, easy to clean and you enjoy drinking from, and carry it with you; some people find they keep better track of their water intake when they count the ounces off their favorite portable bottle.

Green tea

Drink two to four cups of green tea per day. It has a high amounts of flavonoid/catechins, which helps to strengthen collagen. It is also a good source of theanine, an amino acid associated with relaxation and cortisol control. Cortisol is an adrenal hormone that reflects your stress response. Too much cortisol can induce disruptions in blood sugar and increase your tendencies to inflammation. You could also add a green tea supplement with up to 300 mg of catechins in divided doses daily.

Red wine

Red wine has a flavonoid/collagen effect similar to green tea. Savoring a glass of special red wine provides relaxation and simple pleasure at the end of a busy day. Relaxing promotes circulation and allows hormone messengers related to stress to decrease. For people who choose to avoid alcohol, a product called Resveratrol 100 at 1-2 per day would supply potent anti-oxidant/collagen strengthening elements in amounts similar to red wine.


Clean, lean protein is a must for good skin. Organically – raised, grass fed meats including beef, bison and poultry give you the amino acids you need to form sturdy and elastic skin tone. Ocean fish and eggs are also a great source of protein as well as excellent oils and even some of the fat-soluble vitamins you need. Eat some form of animal protein with each meal.


Eat only organically grown whole-grain foods. Avoiding all sources of refined carbohydrates is absolutely essential for optimal health. The blood-sugar spikes and insulin surges that follow eating refined carbs including all sweeteners, are the root of all chronic diseases including heart disease, cancer and autoimmune problems. This includes the breakdown of skin proteins which will accelerate wrinkling.

Omega-3 fatty acids

Good quality fats in the right amounts are essential for your health. Omega-3 fatty acids are scant in the standard American diet. The best food source for omega-3’s is ocean fish. The molecules in omega 3 fatty acids are required for all of your body cell walls. Without the right fatty acids these cell walls are not effective barriers.

Omega-3s also protect skin against sun damage. They are anti-inflammatory, so they help reduce acne and facial redness. Good food sources include oily ocean fish like salmon and sardines, Pacific oysters, walnuts and omega-3-fortified eggs. It can be hard to get as much as your body can use from diet alone. This is one of those items that makes sense to supplement our diet with daily.

Vitamin C

It’s involved in collagen production and protects cells from free-radical damage. Studies found that when lab animals ate vitamin-C-fortified food, their skin was better able to fight off oxidative damage. Getting enough vitamin C in your diet can also help relax wrinkles. Good sources include organically grown peppers (red/green/yellow), oranges, strawberries, lemons and broccoli.

Vitamin E

Vitamin E helps protect cell membranes and guard against UV radiation damage. Some research suggests that Vitamin E may work in combination with Vitamin C to provide and extra boost to anti-aging skin protection. Good food sources include avocados, nuts and seeds.


Selenium helps safeguard the skin from sun damage and delays aging by protecting skin quality and elasticity. Food sources include Brazil nuts, tuna (canned light in water), crab and wheat germ. Selenium and Vitamin C enhance each other when taken together. Supplementing 200 micrograms daily is also cancer protective and supports thyroid function.

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Published by
Donna Morgan
Tags: Support the Skin

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